A great, healthy morning routine leads to a great, healthy life. The way you choose to start your morning paves the way for the day ahead, both physically and mentally. There are many healthy habits to incorporate into your wake-up regimen if you want to supercharge your wellbeing—but there are also a number of common pitfalls health experts warn against, especially for those who want to shed some pounds.
As it turns out, your morning habits could be holding you back from your weight loss goals. To highlight a few of the most detrimental mistakes, we checked in with health experts Dr. Daniel Boyer, MD, health expert and writer at Farr Institute; Dana Ellis Hunnes, PhD, MPH, RD, senior dietitian at UCLA medical center; and Krutika Nanavati, registered dietitian. They warned against eating unhealthy breakfasts, skipping breakfast entirely, and failing to get some movement in the A.M. Find all of their expert advice below.
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1. Eating Breakfasts High In Sugar And Refined Carbs
While eating breakfast is an essential part of your overall health, the food you choose to eat first thing in the morning can make or break your weight loss efforts. Hunnes says that, especially if you're trying to slim down, it's important to avoid too much sugar and refined carbs. These can come in the form of pastries, cereal, bagels, and more. If you reach for these foods first thing in the morning, you'll be setting yourself up for blood sugar spikes, crashes, cravings, and overeating later in the day. Ultimately, all of this can throw a wrench in your weight loss efforts.
"The least healthy type of carbohydrates to eat are ultra-processed carbohydrates that are frequently found in packaged foods such as pastries like Pop-Tarts, energy bars, and pastries," Hunnes says, explaining that they "provide no nutritional benefit" and are "often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds," which frequently leads to "insulin spikes, increases in IGF-1, an inflammatory marker, and increases risk for chronic diseases and deposition (fat storage)." Say it ain't so!
If you want to start your day with a bit of sweetness, there are several healthy options that won't put your weight loss goals at risk. Hunnes recommends some fruit or naturally sweetened oatmeal, both of which can provide a good amount of fiber in order to reduce inflammation and promote weight loss. Noted!
2. Skipping Breakfast
Skip the sugar—but don't skip the whole meal. While forgoing breakfast may seem like a good way to reduce your calorie intake and lose weight faster, Boyer warns that the opposite is actually true; as it turns out, eating a satiating breakfast is a crucial part of sustainable weight loss. "Make sure to eat breakfast after waking up," he says. "Skipping breakfast can lead to blood sugar spikes and hormonal imbalances that can cause bloating and inflammation."
Of course, it's important to choose a healthy breakfast. As far as the best foods to eat, he recommends "opting for a whole grain-rich breakfast with protein and fiber to keep you feeling full longer and prevent cravings later in the day." You should also be sugar to stay away from sugary, refined carbs. We'll get into that below.
3. Adding Heavy Creamers And Sweeteners to Your Coffee
While black coffee can be great for digestion and boosting your metabolism, Richards warns that adding a fattening creamer or artificial sweeteners to your morning cup of joe can set back your weight loss progress. Heavy creamers and artificial sweeteners can lead to indigestion, inflammation, and bloating, as well.
"Adding milk or creamer to coffee is a practice done by most coffee drinkers to enhance the flavor and creamy nature of the often bitter and acidic drink," she notes, adding that "while it is common, adding creamer is also a way calories, sugar, and fat sneak into our diet and it adds up quickly." That's why Richards suggests avoiding certain coffee creamers if you're trying to lose weight. She recommends "always [reading] the nutrition and ingredient labels for fat, calories, and added sugar." Richards says that it's best to avoid any added sugar and that 1 to 2 grams should be your limit.
Furthermore, Richards says that refined sugar, or table sugar, is harmful to your gut and weight for many reasons. "This type of sugar is sucrose, and is highly inflammatory as well as a food source for bad gut bacteria," she says. "Inflammation and an overgrowth of harmful gut bacteria will result in negative health effects in many areas of the body." Yikes!
And, if you still want to sweeten your coffee, monk fruit can be a great, healthy alternative. "Monk fruit extract contains some incredible compounds that are 300-400 times sweeter than cane sugar," Richards concludes. Plus, it's "virtually calorie-free" so it "won't affect blood sugar levels, and it won't rot your teeth."
4. Sedentary morning routine
It's no secret that regularly exercising is a crucial part of leading a healthy life, and it's particularly helpful to get your blood flowing first thing in the morning. Failing to move your body upon waking could have detrimental effects on your health.
"A morning routine without physical activity can lower metabolic rate and increase inflammation," Nanavati says. "Physical activity stimulates anti-inflammatory responses and helps manage body weight. The body may be more prone to weight gain and inflammation without it."
However, we know it can be easy to let this healthy habit slip through the cracks, especially if you work from home or often find yourself crunched from time in the morning. Luckily, there are plenty of simple ways to get exercise each morning, and it doesn't have to involve an intense, hour-long workout. In fact, there's an array of quick, simple morning exercises you can do right from your own bedroom. And if you feel inclined and have the time, a simple walk around the block is always a good idea, too!
